Wednesday 11-30-11

ending up having to cover a meeting last night and didn't get home till 10. argh.
still in a funk this am. feel better than yesterday bit not 100%. argh.
rolled over and said blah!
back at it tomorrow. good thing its a deload week!

Tuesday 11-29-11

wrap -up and a few days rest.

Took Friday off and went into NYC to hang with the fam. great time. ran a few errands in the early evening and then just chilled.

Saturday-
hit the gym for a deadlift session. solid!
typical workout. warm up run and 3 round blaster
deads
then a little deadlift and row met con. yowzah! good stuff!

Sunday
took the kids for a hike at the park. 3 miles or so. great weather and nice to be outside.

Monday and Tuesday.
took the last 2 days and slept in. little burnt from the holiday maybe? just a little tired etc..
this week is a deload week so will get up and after it tomorrow then back to a new round next week.

feeling the post holiday bloat.....argh...but it was worth it....ummmm pie.....

back into the groove.

Thursday 11-24-11

turkey day and turkey trot.

5 mile turkey trot.
37:20 on the race clock.
-pretty solid. ran it faster last year but only a slight bit. got stuck in traffic at the start and lost a bit of time. solid effort and happy with it.
-went home to fry a turkey and feast!!

peace!

Wednesday 11-23-11

rest day.
going to run the 5 mile turkey trot tomorrow so i figured i would roll over and catch an extra hour or 2.

Tuesday 11-22-11

so i didn't want to get up this am.... but i did....and it was well worth it.
warm up
run 1.5 miles 8:00 pace
3 rounds
5-pull ups
10-push ups
15-wall ball
felt good on the run. better than i would have thought. initially i figured just do maybe a mile but felt good so let it ride for a little longer.

Bench press
10-45
10-95
8-125
6-155
5-3-1+
175
200
225-8 reps
-felt pretty solid all the way thru. not bad.

5x10 @ 135
-finisher. these were solid. no issue.

Met-con
5 rounds
6-30" box jumps
12-dips
30-double unders
-moved thru this quick and efficiently. the first couple rounds of double unders were good. the last couple a little shakier. used the 30" box to get a little different edge to it. lower reps but higher jump. dips were a good finisher after the bench work. 

plyo
foam roll

-back at it tomorrow!

Monday 11-21-11

Monday and short week ahead.
had a good weekend. got out for a 4.5 mile run yesterday and felt solid. hilly loop by the new house. yikes. this loop is a lot more challenging then the old one!! but i think that's a good thing!!

warm up
run 800m
3 rounds
5 pull ups
10 push ups
15 squats
-only 1/2 mile run this am. didn't fell like pushing it after yesterday. just warming up the legs.
-standard issue thru the 3 rounds. quick.

Squat
10-45
10-135
8-185
6-205
5-3-1+
225
250
280-5
-5 solid reps at 280. wasn't feeling great today but was happy with the 5 reps i got.

met-con
5 rounds
10-squats 155
10-plyo push ups with ball
row 250m
12-13 minutes +/-
solid effort. brutal and effective!

skill work
2 sets of 3 wall walks
-little practice,skill, core, etc...
3x 30:10 planks
30 secs on 10 sec off

plyo
foam roll

Thursday 11-17-11

rest day.
yeah i rolled over. maybe should have taken yesterday off...

no worries. just wasn't feeling it this am.

back in the groove tomorrow maybe double up the deads and the press. we'll see or press saturday am.

Wednesday 11-16-11

up and out with a sort of plan......
basically active recovery. better than staying in bed.

warm up
run 2 miles
15:10.
-felt solid the whole way thru this. good pace. quick but sustainable.

3 rounds
10- plyo push ups on a small med ball
20- squats
-tried something a little different with these. worked thru them quick.

3-sets
10- strict pull ups
-ripped out 3 sets of 10 solid strict pull ups.

Turkish get-ups
2r/l- 35# kettlebell
2r/l- 45# dumbell
2r/l- 55
2r/l- 65
2r/l- 75
-haven't worked these in a while and really like them. used the 35's to get into the rhythm again. solid up to the 70. 2nd set on the left side was a little shaky. 70 is good. solid weight. like to work up to 100 per side. we'll see. may put these back in the rotation on Wednesdays.

plyo
foam roll.

good stuff today. for thinking about rolling over and sleeping in glad i didn't.

Tuesday 11-15-11

Tuesday, back up and out into it!
warm up
run 1 mile 7:35
-feeling good at this pace.
3 rounds
5 pull ups
10 push ups
15 wall ball
-worked thru this quick. think i will be stepping up the numbers on this.

Bench Press
10-45
10-95
6-135
3-3-3+
165
185
210-10
-got 10 solid reps at 210. had no spotter otherwise would have looked for a few more reps. all good.

5 rounds
10- bench press @ 115
10- dips
rest 30 seconds between rounds.
-used this as a finisher. solid.

Met-con
amrap 10 minutes
70 yard farmer carry w/ 75# dumbbells
5 burpees
7 rounds in 11 minutes +/-
-was looking for something a little different and this hit the spot! the farmers carries were heavy..the first rounds was unbroken all 70 yards. after that i had to split them in 2. get as far as i could put them down and then race to the finish... the burpees were just active rest between rounds. not bad.

plyo
foam roll

Monday 11-14-11

Monday...Monday...argh
ending up working Saturday which was fine.
Sunday was catch up day at home. lawn and garage work.. then football and napping!

Monday
warm up
run 1 mile 7:35 pace
3 rounds
5-pull ups
10-push ups
15-squats
-run felt good. little quicker pace. not bad.
moved thru the other stuff quick. may be time to up the numbers a bit on that.

Squat
10-45
8-135
6-185
3-3-3+
205
235
265-11
-solid all the way thru here. 265 was solid. got 9. re racked and got 2 more solid reps. good stuff.

Met-con
5 rounds
10-squats 155
20-kettlebell swings
30-double unders
-this was similar to last weeks met con and just as effective. lowered the number of swings but added the double unders. solid all the way thru till the last set of double unders. argh. was smoked and my rhythm was off. still a good effort.

4x400m
-2:00 rest between efforts. started with the pace at 6:00 and went down from there. last 400 was at 5:35 pace. felt pretty good all the way thru.

plyo
foam roll
-spent some time cooling off and stretching it out.

Friday 11-11-11

11-11-11...... Nigel Tufnel Day!!

up and out for a TGIF workout!
Warm up
run 1 mile 7:45
3 rounds
20-push ups
20-med ball sit-ups
20-goblet squats w/med ball
-worked thru this fast and solid. good stuff. little variety.

Strength
Press
10-45
8-75
6-95
5-5-5
110
130
145-7
-7 solid reps. felt pretty good. may have been able to get an 8th but failed so racked it there.
overall not so bad.

Met-con
Bear Complex
95
105
115
125-4 reps
95
-worked thru these quick but rested between rounds. 125 was heavy and only got 4 solid reps. couldn't lock out the 5th rep at the press. went back to 95 for the conditioning.

Row 1500m
4:59
-pretty solid effort on the rower. felt solid. maybe should have gone for 2k to see what the time would be. maybe next week.

plyo
foam roll

-looking to maybe get a couple longer runs in this weekend. we'll see what the schedule plays out like.

happy 11-11-11!
also happy veterans day!

Thusday 11-10-11

back into the gym this am.

warm up-
run 1 mile 7:35 pace
-solid. kicked the pace up a little to see what it felt like and it was solid. i could hold that pace for a while.
3 rounds
5- pull ups
10-push ups
15-med ball throws
-moved thru this quick and felt good.

Strength
Deadlift
10-135
6-175
5-5-5
195
225
250-17 reps!
-felt good all the way thru these and the 17 reps at 250 was solid!

5 rounds
8-deadlift at 155
8- chin ups
-worked thru these quick but with rest between sets. maybe a  minute off between. felt good. little gassed maybe.

Met-con
Prowler!
30 yard high bar push 225#
rest 30 seconds
30 yard low handle push 225
rest 1:00
30 yard high bar push 225
rest 30 sec
30 yard low handle 225
-this was brutal. the weight was high. the high bar was doable, not a sprint but steady pace push. the low bar reverse was brutal. very difficult to maintain momentum and keep moving. the 1:00 rest was required to not pass out...... solid would like to expand on this in future. add another round maybe? just brutal. or do it max trips in certain amount of time? we'll see.

farmers carry
2x150 yard farmers carry with 45# plates

plyo
foam roll
-finished. done. ouch.

-might be coming down with a little something as i was a little off toward the end of the workout. little drained. we'll see.

Wednesday 11-9-11

rest day.
had a .late meeting last night and had thought about getting up and giving it a go but rolled over for a couple extra hours instead.
legs a little sore. not to bad but feeling it.

back in the ring tomorrow.....

Tuesdsay 11-8-11

up and out into the crisp morning air.

warm up
run 1 mile
7:40 pace. solid
3 rounds
5- walk outs
10- push ups
10- deck squats
-changed it up a little today. just looking for some variety. felt pretty good and moved thru this quickly.

Strength
Bench Press
10-45
8-95
6-135
5-5-5+
150
175
200-12
-got 12 solid reps at 200. pretty easy up till about 10. the last 2 were a little heavy but that's to be expected.

5x10 @ 115
-used this as a finisher. 5 sets of 10. worked thru them quickly. felt good. definitely cooked after this.

met-con
8 rounds
3- 135# power clean
sprint 40 yards
rest 30 seconds
-this was a cool little met-con. stolen from CFFB. the indoor sprint track is 45 yards long so have to pull up a little shirt of 40 but still a good little blast.

Plyo
Foam roll
-same drill here. mixed it up a little but gotta keep focused on staying supple!

Monday 11-7-11

back in the swing.
have power again and things returning to normal.
had to work saturday and then cleaned up the yard a bit.
sunday, did some running around with the boy and then just chilled. nice to relax a bit.

Monday
Warm up
run 1 mile 8:00
3 rounds
5-pull ups
10-push ups
15- squats
-solid all the way thru this.

Strength
Squat
8-135
6-185
5-5-5+
215
245
255-10
-forgot to print a new sheet for the 5-3-1 so i screwed up the percentages at first but got it back on track for the last set. felt pretty solid for 10 good reps.

Met-con
10-squats 155
50-kettlebell swings
10-squats
40-swings
10-squats
30-swings
10-squats
20-swings
10-squats
10-swings
-holy brutal. all rounds unbroken. definitely nothing left in the tank after that. stormed thru it. solid.

foam roll
plyo
yoga
-after a couple days off and a hard workout this am needed to spend some time loosening up.
-back in the swing looking forward to another solid strength cycle.

Thursday 11-3-11

post storm update.....
lost power saturday at 3:00.
still no power at home today.....argh...

Deload week on the 5-3-1.
Monday
squat
Tuesday
bench
Wednesday
off
Thursday
-took today off.
-will double up the deadlft and press tomorrow.

just got phones and internet back at work. been an interesting week!!

yippee